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  1. #7336
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Thanks, COG. I was burnt toast after that!!
    MY LORD OF LORDS!!!

  2. #7337
    OLYMPIAN Sunnyday's Avatar
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    Friday 5/11 upper body training

    This felt like an encore to last week! Just freakin crushed every rep of every set and when I got done I looked around...gym was empty. Guess I scared everyone away

    Dynamic warmup

    Face pulls: -even reps paused
    30 x 12
    40 x 12
    3 x 50 x 112

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    75 x 5
    75 x 5
    100 x 5
    116 x 5
    127 x 3
    138 x 3
    4 x 149 x 3! Matched last week’s PR and added an extra set
    3 x 165 x 3 - with SlingShot, matching my best from last week

    No vids cuz nuthin new to see

    Neutral grip pullups:
    4 x BW+37.5 x 5 - matched last week’s PR and added another set

    Ran out of time. Company coming this weekend for Mother’s Day
    Last edited by Sunnyday; 05-11-2018 at 04:41 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  3. #7338
    OLYMPIAN Sunnyday's Avatar
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    Saturday 5/12 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side with no rest between sides/sets

    Squats:
    bar x 5
    95 x 5
    95 x 5
    116 x 5
    138 x 3
    149 x 3
    160 x 3
    3 x 171 x 3 - moved ok but felt like 1171 not 171. Thought I was gonna die. :-/

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    210 x 1
    8 x 221 x 1 - with 60-90 sec between pulls. Felt better than squats but not great like last week.

    Ab wheel:
    3 x 15

    Glute circuit (no rest between sides/exercises):
    30 reps side lying clam ss 30 reps side lying abduction
    30 reps single leg glute bridge ss 30 reps hip extension on elbows
    30 reps single leg swing ss 30 reps fire hydrant

    Standing calves:
    5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom
    Last edited by Sunnyday; 05-15-2018 at 12:11 AM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  4. #7339
    OLYMPIAN Sunnyday's Avatar
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    Monday 5/14 upper body training

    dynamic warmup

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 10
    75 x 5
    75 x 5
    100 x 5
    116 x 5
    127 x 4
    138 x 4
    4 x 140 x 4! - PR!

    Floor press:
    3 x 50s x 6

    Wide grip pullups:
    5 x BW+27.5 x 5 - added an extra set from last week

    seated Y press:
    3 x 30s x 6 - PR, first time at multiple sets!

    Incline DB press:
    3 x 40s x 8

    reverse DB fly:
    3 x 20s x 12

    Six ways:
    3 x 5s x 8 plus partials to failure at the end of last set

    20 min walk at home
    Last edited by Sunnyday; 05-15-2018 at 12:16 AM.
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  5. #7340
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 5/15 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10

    Front squats:
    bar x 10
    2 x 65 x 5
    2 x 85 x 5
    2 x 95 x 5
    2 x 105 x 4
    3 x 116 x 4
    1 x 127 x 4 - PR! My heaviest front squat EVERRRRR!!

    ^vid posted on my IG page. Last rep was officially the first time I’ve ever ground out a squat. Yikes!

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 205 x 1 - with about 45 sec rests

    RDLs:
    3 x 135 x 8

    Glute circuit (no rest between sides/exercises):
    30 reps side lying clam ss 30 reps side lying abduction
    30 reps single leg glute bridge ss 30 reps hip extension on elbows
    30 reps single leg swing ss 30 reps fire hydrant

    Standing calves:
    5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom

    Abs n calves n hams n quads giant set:
    3 rounds, 15 reps each, no rest between exercises or sets
    Ab wheel
    Seated leg curl
    Leg extension
    Horizontal calf machine

    20 min walk at home
    2016 RX Member of the Year & March 2015 Member of the Month
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  6. #7341
    FREAK cook's Avatar
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    That's awesome on the front squats.A great exercise that I think more people should do.You seldom see people doing it.

  7. #7342
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by cook View Post
    That's awesome on the front squats.A great exercise that I think more people should do.You seldom see people doing it.
    Thanks, cook! I can’t say I enjoy them - far from it - but they do pay BIG dividends, so I do them once a week.

    The reason you probably don’t see many people doing them is either a shoulder mobility issue or that they are just plain hard. Or both
    Last edited by Sunnyday; 05-16-2018 at 07:28 AM.
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  8. #7343
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 5/16 pper body training

    Nothing noteworthy from me but woo wee did some other savages bring it today!

    1. David4ts nailed a lifetime deadlift PR at 470! It was EPIC! I hope I can be hitting lifetime PRs at age 70! His wife probably won’t be too please with him because he busted a blood vessel in his face and it looks totallly gnarly!

    2. A visiting gym friend ”Jay” nailed a deadlift rep PR 435 x 3 at BW 180 and it flew! What makes this totally legendary for him is he just graduated from military school and hasn’t trained heavy since his powerlifting meet last summer.

    So if I hadn’t already killed it the last two days with PRs all over the log book, rest assured I’d be bringing it over the top today. Instead, I brought what I had in me and got in a killer lat pump!

    dynamic warmup

    Face pulls (even reps paused):
    30 x 12
    40 x 12
    3 x 50 x 12

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 10
    75 x 5
    100 x 5
    116 x 5
    127 x 5
    4 x 132 x 5 - dropped a work set from last week to rest up for 5x3 on Friday

    Inverted rows:
    3 x BW x 12

    Meadows rows:
    3 x +40 x 8/side

    Seated neutral grip rows:
    3 x 90 x 8

    Decline DB pullovers:
    3 x 55 x 8

    20 min walk at home
    Last edited by Sunnyday; 05-16-2018 at 04:07 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  9. #7344
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Tuesday 5/15 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10

    Front squats:
    bar x 10
    2 x 65 x 5
    2 x 85 x 5
    2 x 95 x 5
    2 x 105 x 4
    3 x 116 x 4
    1 x 127 x 4 - PR! My heaviest front squat EVERRRRR!!

    ^vid posted on my IG page. Last rep was officially the first time I’ve ever ground out a squat. Yikes!

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 205 x 1 - with about 45 sec rests

    RDLs:
    3 x 135 x 8

    Glute circuit (no rest between sides/exercises):
    30 reps side lying clam ss 30 reps side lying abduction
    30 reps single leg glute bridge ss 30 reps hip extension on elbows
    30 reps single leg swing ss 30 reps fire hydrant

    Standing calves:
    5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom

    Abs n calves n hams n quads giant set:
    3 rounds, 15 reps each, no rest between exercises or sets
    Ab wheel
    Seated leg curl
    Leg extension
    Horizontal calf machine

    20 min walk at home
    great job young lady
    MY LORD OF LORDS!!!

  10. #7345
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job young lady
    Thanks, COG
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  11. #7346
    OLYMPIAN Sunnyday's Avatar
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    Thursday 5/17 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/leg

    Squats:
    bar x 1 x 10 sec descent then 10 regular speed reps
    3 x 95 x 5
    116 x 5
    3 x 138 x 5 - moved ok but I was chicken about adding weight
    1 x 149 x 5 - harder than in previous weeks but at least I got in one set at this weight

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    8 x 193 x 1 - with about 20 sec rest then start next setup, so about 30 sec between pulls. These are such cake it’s like a party!

    Nothing new or noteworthy so no new IG vids today

    Pistol squats (assisted):
    3 x 5/leg

    Walking lunges:
    1 x 15s x 12/leg - wasn’t easy but I was in a fu*k it kinda mood so...
    3 x 25s x 12/leg - well these were slow and ugly af but I did it and I am not backing down!!
    I WANT TO GET BACK TO 40s!! #goalsaf

    Reverse crunch ss traditional floor crunch:
    15 ss 15 (3 rounds)

    Unilateral standing calves:
    3 x 5 x 5-sec hold at top and 3-sec hold at bottom, each leg

    Glute circuit (no rest between sides/exercises):
    30 reps side lying clam ss 30 reps side lying abduction
    30 reps single leg glute bridge ss 30 reps hip extension on elbows
    30 reps single leg swing ss 30 reps fire hydrant

    20 min walk at home
    Last edited by Sunnyday; 05-17-2018 at 08:38 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  12. #7347
    OLYMPIAN Sunnyday's Avatar
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    ]Friday 5/18 upper body training

    I was completely unmotivatd to train today. But I hauled my sorry butt to the gym anyway and ended up having one of the best training sessions of my life!

    Dynamic warmup

    Face pulls: -even reps paused
    30 x 12
    40 x 12
    3 x 50 x 12

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    75 x 5
    75 x 5
    100 x 5
    116 x 5
    127 x 3
    138 x 3
    5 x 149 x 3 - added an extra set so I guess I could call it a set PR
    3 x 165 x 3 - with SlingShot
    ^all these sets moved VERY well so I’m thrilled! Adding weight next week, fingers crossed!

    Neutral grip pullups:
    3 x BW+40 x 5 - PR! Heaviest pulllups EVERRRRR!!

    ^^pullup vid posted on my IG if you wanna watch me struggle but not die LOL

    Incline DB curls:
    3 x 15s x 12

    20 min walk at home
    Last edited by Sunnyday; 05-18-2018 at 04:09 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  13. #7348
    Administrator Mac's Avatar
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    You made those pull-ups look easy. Nice job Sunny!!

  14. #7349
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    You made those pull-ups look easy. Nice job Sunny!!
    Thanks, Mac. Two more weeks at this weight and then add another 2.5. I’m so excited to see my pullups progressing again !
    2016 RX Member of the Year & March 2015 Member of the Month
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  15. #7350
    FREAK cook's Avatar
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    Quote Originally Posted by Mac View Post
    You made those pull-ups look easy. Nice job Sunny!!
    Yeah I just looked at some of your videos and pictures(so that's what instagram is) some great training shots.I believe I saw the great Ed Coan in one of them.Keep up the good work Sunny.

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